I will achieve this by carrying on doing my circuit at home, at school and at the gym. I will adapt my circuit to the facilities that are available to me, wherever I am doing the circuit.
I aim to improve my cardio-vascular fitness and also my stamina for use in football. By completing the circuit a number of times, I hope to add more repetitions of my circuit components and this will show that my fitness has improved if I can complete these repetitions.
I don’t believe that I am as fit as I should be. I aim to be fitter and also to improve my cardio-vascular endurance.
Recently, I completed a few fitness tests. These tests included a lateral hang, a sit up test and a multistage bleep test. I believe that my weaknesses were the lateral hang, in which I got a low score, and also the sergeant jump, in which I got a below average score. I believe my strengths to be in my shoulder reach. In this fitness test I gained a score which was classed as a high score.
The programme may be affected by some health problems. For example if the person is ill, they may not be able to breathe properly. Or maybe, a person may have an injury which would rule them out of carrying out components of the circuit. For instance, if someone has injured their gastrocnemius muscle in their leg, this would affect them when they are doing shuttle runs.
Physical fitness is important to football. Aerobic fitness is necessary because this is the endurance to keep running, rather than needing a break every so often. With good aerobic fitness, you are able to keep going for the whole game.
Motor fitness is also important in football. Agility is needed to change direction according to the football’s position and players around you. With good agility, you are able to dribble past players easier.
Certain aspects of safety have to be considered. For example, for all of the sessions, the correct clothing will need to be worn and jewellery should not be worn. Also, a warm up and cool down is necessary. A warm up will loosen the muscles, and a cool down will rid the body of excess lactic acid.
The equipment should always be used correctly. This is essential because if the equipment is used correctly, it lowers the risk of injury.
The school venues also have certain safety aspects. I must ensure that there is a clear enough space to do the circuit.
With also completing my circuit at home, I need to make sure that there is enough space to do the circuit and also that no cables or anything is in the way and may be tripped over.
I will still have to consider that I don’t overwork myself or get injured by not warming up or cooling down correctly as this could injure me and possibly stop me from doing the sport I am training for, for a few days or weeks.
Plan
The training I intend on doing will improve my cardio-vascular fitness and enable me to continue playing football for a longer period of time and shorten the length of the rest time I would need.
By doing shuttle runs and gradually increasing the number of runs I do, this shows that I am able to do exercise for longer. By taking my pulse I am able to record how quickly my heart rate is returning back to my resting heart rate. By the time I have completed my circuit 5 times, I should notice a difference in how long it takes my heart to get back to my normal resting heart rate. This will only be a small difference because it takes longer than 5 circuits to make a big difference in your cardio-vascular fitness.
I will need to focus on my aerobic fitness because this is what is needed mostly in football, rather than anaerobic fitness which is activities like sprinting. Sprinting will be needed some of the time in a football game, but aerobic fitness is used more in a game of football, this is because most of the time you are jogging around the pitch, but only need to sprint in short bursts.
My circuit will work the bicep, tricep and the brachio-radialis muscles in the arms. Next it will work the quadricep, hamstring, gastrocnemius and soleus muscles in the legs. I will take it in turns to work the muscles in the arms and then the legs as to not tire out the muscles.
Application of the principles of training
I will need to train specifically for my sport and what component of the sport I have chosen. Given that I have chosen to improve my cardio-vascular fitness, I will need to work on things like jogging for a longer period of time and doing step ups onto a bench.
Overloading will be important, so that my fitness will improve. To build up more muscles and to improve cardio-vascular fitness, I will need to keep adding repetitions of components or add more weight to lifts.
Progression means that I will gradually need to increase my work load, rather than adding a lot more weight or repetitions all at once. This is so that it makes the circuit more of a challenge and does not let it become boring.
To dramatically change my cardio-vascular fitness, and improve on strength, I will need to continue to do the circuit so that my body does not start to lose muscle. If it does, then the effects of my circuit will be reversed.
Frequency is important. I will need to do this circuit and carry on doing it, for example doing the circuit once a week. It can also relate to how many repetitions of a single component you do. Frequency relates to progression, because as I progress I will add more repetitions of components. This helps me to progress with fitness.
Intensity will be key when I am doing shuttle runs or squat thrusts. This means whether I should be sprinting when I am doing shuttle runs or whether I should be just jogging. As I am trying to work on aerobic fitness, I will only be jogging because sprinting is working on anaerobic fitness.
Warm up / Cool down Guideline
Evaluation
I think that my plan was very good.
I believe that I will have made a small improvement in the fitness tests I did at the beginning. I could prove or disprove this by repeating the tests again and comparing the results.
My circuit went well for the sport I chose. I believe this because I aimed to improve my cardio-vascular fitness so that I did not tire out as easily. I also aimed to improve on my abdominal muscles which will help to keep me upright rather than slouching. Other muscles I aimed to improve were my hamstring, gastrocnemius and soleus muscles which will help me run, kick the ball and stand up. I feel I have done this sufficiently well by doing such exercises as squat thrusts, and step ups. And to work my deltoid and biceps I included such exercises as press ups and arm curls.
The appropriateness of my exercise order works well by varying the
